I am a registered nutritionist, I started a regular pre-bed routine where I shut off my screens at least an hour ahead of sleep. My phone and laptop would produce blue light that prevented me from making melatonin and interrupted my sleep. When I stuck with this plan, I discovered I was able to fall asleep quickly and feel much more refreshed when I woke up. I began to feel better — I ate healthier food and noticed my mental focus improved as I gave up sugar. Because my energy was more balanced, I became more productive and continued to eat well. Using my non-screen time to warm a cup of chamomile or lemon balm was the best way to tell myself it was time to end the day on a relaxing note. I'd suggest making your evening environment a priority. Turn your lights down, unplug from anything distracting and give your thoughts some time to relax.
There are so many simple ways to improve sleep hygiene, and these can have a dramatic impact on not only energy but also mental health. No phone in the bed, sticking to a consistent sleep/wake time, getting a few. minutes of sunlight exposure within the first 30 minutes of waking, not drinking anything within the last hour before you go to sleep (to avoid waking to use the toilet), the list goes on. But, one specific step that I personally have found to be incredibly impactful, and that my clients would agree with: taking Magnesium Glycinate has helped me sleep better than ever. I was always a great sleeper, and didn't think it was possible to sleep better... but wow it's like night and day. My clients on the other hand often have a very hard time falling and staying asleep. This is common for individuals with a COMT or MTHFR genetic variant - their mind wakes up as their body lays down to sleep. Magnesium Glycinate is particularly helpful for these individuals because it supports the methylation process (which is being disrupted by their genetic variant). You can also get magnesium from your diet, like by eating a small handful of pumpkin seeds before bedtime. But just remember, if you do opt for the supplement over diet route, be critical about which brand etc you choose.
Shutting Down Screens Before Bed Improved My Sleep and Focus One of the more specific actions I took to help my sleep hygiene was to have a clear cut-off time for screen use - no phones, laptops, or television at least an hour before bed. Rather, I started reading physical books or journaling at that period. This change enhanced my sleep quality to a certain extent. I slept on faster, for longer and woke up with a refreshed feeling. The ripple effect was noticeable: better concentration during the day, better mood, and more balanced energy levels. Best to treat this routine as something non negotiable. My advice? Begin with the minimal 15 - 30 minutes without screens before bedtime and work your way up - it is an easy adjustment with rapid rewards.
One specific step I took to improve my sleep hygiene was cutting off all caffeine at least four hours before bedtime. I used to drink coffee or pre-workouts late in the day, because that is when I worked out, thinking it wouldn't affect me, but once I stopped, I noticed I fell asleep faster and stayed asleep longer. The difference in my overall energy the next day was huge, more focused mornings, better workouts, and no afternoon crashes. What worked best was setting a hard cutoff time and swapping in water, juice or tea. My advice, don't underestimate how long caffeine stays in your system.
One specific step I took to improve my sleep hygiene was establishing a strict bedtime routine that started an hour before I planned to sleep. I turned off all screens and dimmed the lights to signal to my body that it was time to wind down. I also incorporated light stretching and deep breathing exercises to relax my mind. This routine helped me fall asleep faster and improved the quality of my rest, which had a noticeable impact on my energy levels and focus during the day. The biggest difference was feeling less groggy in the mornings and more consistent productivity. My advice would be to treat your bedtime like any important appointment—make it non-negotiable and stick to it, even on weekends. Consistency is what truly rewires your body's internal clock and boosts overall well-being.